Featured Video – Tim on some “Man Makers” during a tough couplet of “Man Makers” and Double Unders! 

If you would like more INFO on CrossFit Algoa or our Home-Based Workouts (for adults and/or kids), please CLICK HERE for all our INFO, MEMBERSHIP OPTONS & PRICING!

Alternatively call us on: 0784517637 (adults & kids) or 0845086893 

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ONLINE WHITEBOARD/COACHING – 170921 

 

Please find the Whiteboard Explanation and Coaching for today’s workout on Itensity/Email/What’s app…

 

Please contact us with any questions by cell or on what’s app at:

0784517637 (Coach Dave)   /   0822944258 (Coach Anje)

 

ENJOY!

 

RX’ED, LITE and HOME WODS  

 

Foam Roll/Trigger/Warm-up/Mobilise/Activate

 

Reminder – If any Home-Based Members do not have our Home-Based Video explanations, please contact Coach Dave to get them!

 

1) AMRAP the following for 8 minutes (4 Rnds):

AMRAP 1 min – Wall Walks

AMRAP 1 min – Handstand Walking (m)

 

Score = Reps plus Total Distance (m)

 

WW (1 = 3 m)

 

CFA LITE Options:

Int1/2/3 –  same

Beg1 – For WW – Half WW (1 = 1.5m); For HSW – Reverse Worm Walks

Beg2 – For WW – WW Step-up (21.1 scaled or mod); HSW – Bear Walk (str)

Beg3 – For WW – Worm Walk; HSW – Bear Walk (bnt)

 

Subs:

 

Shoulder –

WW/HSW – Push-up top holds Reps (WW – 9 taps is 1 Rep; HSW 3 Taps is 1 rep)

 

Back –

WW/HSW – Push-up top holds Reps (WW – 9 taps is 1 Rep; HSW 3 Taps is 1 rep)

 

Knee –

WW/HSW – Fine (watch kick-up/down) or WW/Half WW or Push-up top holds Reps/3

 

then…

 

2) Climb the following ladder for 12 min:

3-6-9-12-15-18-21-24-27 etc. Pistols

2-4-6-8-10-12-14-16-18 etc. Toes to Bar

 

Score = Total Reps

 

CFA LITE Options:

Home-Based T2B sub – Lying Ft to Hands

Int1 – Pistols

Int2 – Pistol (Green/Hold Rings)

Int3 – Pistol (Hip Crease just above Hor)

Beg1 – Lunges; HLR (or Lying F2H)

Beg2 – Lunges; HKR (or Lying K2H)

Beg3 – Static Lunge; Sitting (K2C)

 

Substitutions:

 

Shoulder –

Pistols – Fine

T2B – Lying leg raise (F2H or K2H) – 1 arm OH

 

Back –

Pistols – Lunges or Airsquats (2x reps)

T2B – F/Bridge (3x reps)

 

Knee –

Pistols – Static partial Lunges or Airsquats (2x reps)

T2B – Fine (watch jump-up/down)

 

EXTRAS

Chat to our coaches about completing extras from Tier 1 of our AFL (Always Fit League) Competitors Program!

 

COMPETITORS WOD

Anyone interested in following our AFL Competitors programming, who is not a member of CrossFit Algoa, can CLICK HERE for all the info OR alternatively contact Dave on info@algoacrossfit.com for details & fees.

Dave represented Africa as an Individual at the 2012 & 2013 Reebok CrossFit Games. Dave placed 2nd in the Mens 40-44 yrs at the 2018 Reebok CrossFit Games and 5th in 2019. He has coached a number of athletes to Regionals, including Eva Thornton to the Reebok CrossFit Games (4th place Masters 45-49 yrs 2015 /12th place Masters 45-49 yrs 2017 / 1st Place “Fittest Women on Earth” for 50-54 yrs 2018).

See the following link for our 3 Tiers of Competitors Training – https://crossfitalgoa.com/afl-competition-training/

 

Cool-down/Trigger Ball/Foam Roll/Stretch